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‘Utthita’ means extended ,’ Tri’ means three and ‘kona’ means angle. ‘Trikona’ means triangle and the way we place the arm can give different variations for this pose. In this version of the Trikonasana the top arm gets extended straight over the head, parallel to the floor thus giving a deeper side stretch than the first classical version already covered.
Organising the Pose:-
- Stand in Tadasana
- Jump or step the legs 2-3 feet apart and arms lifted sideways, facing down and toes facing forward.
- Turn the right foot out 90 deg. And left foot in slightly.
- Bend sideways to the right, placing the right palm on your right ankle or the floor. Stretch your left arm up, looking up at the fingertips. Then extend it across over the head such that it is parallel to the floor giving more length to the left side of your waist. Keep the eye gaze fixed either to the fingertips or look across the top arm towards the ceiling, thus giving a further roation at the waist.
- Come back to Tadasana and repeat on the left side.
- Come up return to Position 2 and jump back to Tadasana.
DO’S:
- Align your head and hips on the line on which you are standing.
- Extend the top arm straight across, stretching from the hip bone to lengthen the side.
DONT’S:
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- Don’t bend your knees or your elbows.
- Don’t bend forward, otherwise the benefits of the sideways stretch will be lost.
BENEFITS:
- Shapes the legs, straightens the ankles.
- Improves the arches of the feet.
- Builds up the chest
- Strengthens the muscles on the sides of the trunk, the waist and the back of the legs.
- Stimulates the nervous system, aids digestion, strengthens the pelvic area and tones the reproductive organs.
Practice this pose on both the sides, holding for 10 to 20 counts on either side, thus lengthening and stretching the neglected lateral sides of your body.
Namaste!
Neelanjana Bharadwaj- Yoga Expert
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